SATURDAY 03/26/2022
PROGRAM A
WARM UP
WORKOUT
10 Rounds
Run 200 Meters
10 Dumbbell Step Up Over
**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: Total Time
Goal: 15-20 Minutes
Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The run should take 0:50-1:15. If your first few runs take at or above 1:15, we strongly recommend reducing the distance to something you can complete in that time. Go with a weight and height for the step up overs that will allow you to do those 10 reps unbroken for most - if not the entire - workout. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
10 Rounds
15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row
10 Dumbbell Step Up Over
**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: Total Time
Goal: 15-20 Minutes
Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The bike/row should take 0:50-1:15. If your first few bikes/rows take at or above 1:15, we strongly recommend reducing the calories/distance to something you can complete in that time. Go with a weight and height for the step up overs that you can do those 10 reps unbroken with. Your grip is more likely to become a factor in later rounds because of the upperbody work in the bike/row. For that reason, it may be wise to break breifly once per set and do your best to only need that one break each round for the entire workout.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
10 Rounds
Partner 1: Run 200 Meters
While
Partner 2: Max Reps Dumbbell Step Up Over
Then SWITCH
Partner 1: Max Reps Dumbbell Step Up Over
Partner 2: Run 200 Meters
**This workout could also be done with a barbell back rack step up or sandbag shoulder step up over as seen in Program A - or - using a bike/rower as seen in Program C.
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score:
Total Time
Total Number of Step Up Over Reps COMBINED
Goal:
16-22 Minutes
170-220 Reps (85-110 Reps EACH)
Coaches Notes
The way this works is while you run, your partner chips away at step up overs. When you get back, they run while you do step up overs. After you both have run 200 meters, one round is complete. Continue to switch off until 10 rounds are done. This one has no built-in rest. Both partners will be working the entire time (unless one or both of you choose to rest, of course).
Don't sandbag the run to give your partner more time but these definitely shouldn't be an all-out sprint. You're looking for each 200 to take 0:50-1:15. Go with a weight and height for the step up overs that will allow you to get 8-11 reps each round. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.